November 28 - December 3

Our next 101 Class is coming up in a few weeks! December 12, 13 and 15 is our last 101 Class before the new year! Get signed up so that you are ready to get rolling before 2017! The cost is $50 and the class will meet 5:00-6:00 am at the Lewisville location! Email lindsey@crossfitflowermound.com to get registered!

Mark your calendar for our next Community Workout! Come out December 10 at 8:00 am at the Flower Mound location to get a free workout! Bring friends and family to check out CrossFit!

If you are planning to come to the Christmas Party December 10 from 6:00-8:00 pm we need you to register via email by THIS Wednesday, November 30!

Monday, November 28

Happy birthday Jody!

A1. Strict Pull-ups
4 x 60%

A2. Squat Therapy
4 x 15

B. AMRAP 18:00
30 KB Swings (53/35)
30 Push-ups
30 Sit-ups
30 Walking Lunges
400m Run

 

Tuesday, November 29

Happy birthday Grant!

A. Shoulder Press
3-3-3-3-3

B. 3 Rounds:
25 Calorie Row
20 Thrusters (65/45)
10 Pull-ups

 

Wednesday, November 30

A. Back Squat
10-6-4-2

B. With Partner:
800m KB Run (70/44)
80 Partner Deadlifts (225/165)
30 Hang Power Cleans (135/95)
30 Shoulder to Overhead (135/95)
800m KB Run

 

Thursday, December 1

A. Split Jerk
2-2-2-2-2

B. 5 Rounds
1:00 on / 1:00 off
Burpees
Toes to Bar
Overhead Squat (95/65)

 

Friday, December 2

A. Power Clean 2RM
*Doesn’t have to be touch and go
Then, 2 x 2 at 85%

B. 21-18-15-12-9-6-3
Push Press (95/65)
Push-ups
Box Jumps (24/20)

 

Saturday, December 3

Happy birthday Amanda F. (Saturday) and Ann L. (Sunday)!

A. Badger
3 Rounds:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run